Want a better night’s sleep? Try leaving your window OPEN 

Opening a bedroom window at night can lead to better sleep and thinking skills.

Fresh air, which ventilates the room better, helps with a good night’s sleep, suggests a study of 40 people.

This could explain why people who slept with their windows open performed better the next day on a test of their mental abilities.

Researchers recruited people who were willing to have their sleep tracked for two weeks.

In the first week they slept normally, and in the second week they were asked to open the window and bedroom door if they were normally closed, or close them if they were normally open.

When people slept with their windows open, they slept significantly longer, according to sleep trackers worn on the wrist.

They made significantly fewer mistakes in a three-minute test of their reasoning ability, which asked about the relationship between different objects.

Dr. Pawel Wargocki, lead author of the study from the Technical University of Denmark, said: ‘The air quality in the bedroom can affect your cognitive skills, such as your ability to concentrate, understand and react.

“Sleeping in a well-ventilated bedroom benefits your cognitive abilities.”

The study, published in the journal Building and Environment, found results from 29 bedrooms where people opened or closed their doors or windows from one week to the next, and indoor air quality changed significantly as a result.

When people slept with their bedroom windows open, they reported feeling less sleepy in the morning and evening.

With the window open, 87 percent of people reported having slept deeply, compared to 70 percent with the window closed.

For those who don’t want a stuffy bedroom but are concerned about safety, noise or chilliness with the window open, Dr Wargocki said: ‘We are looking into whether other technologies such as air purifiers can provide bedroom air as clean as mechanical ventilation or an open window.’

The research, conducted between September and December 2020, suggests that simply opening the bedroom door may not improve air quality enough to encourage sleep.

No effect on sleep duration was seen when people kept their bedroom doors ajar.

A much larger study is needed to confirm the results of the new study, but the results follow on from a previous small study involving members of the same research team that suggested opening a bedroom window reduces snoring.

Tips to fall asleep and sleep better

Due to insomnia, you regularly have trouble sleeping. It can get better by changing your sleeping habits

One in three adults in the UK and nearly half of US adults suffer from insomnia, with millions more reporting sleepless nights.

Prolonged sleep deprivation can lead to obesity, diabetes and cardiovascular disease.

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag.

If you regularly have trouble sleeping, there are simple ways to improve your sleep hygiene.

Keep regular sleeping hours

• Try to go to bed when you feel tired and get up at the same time every day.

Create a restful space

• Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

Get moving

• Exercise is good for your physical health and your mind. It can also help you sleep better. Just don’t do vigorous exercise too close to your bedtime.

Don’t force it

• If you find you can’t get to sleep, get up and do something relaxing. Then go back to bed when you feel more sleepy.

Write down your concerns

• If you find that your worries are keeping you awake at night, try writing them down before you go to bed.

Lighten up the caffeine

• Alcohol and caffeine can prevent you from falling asleep and sleeping deeply. Cutting back on caffeine just before bed and alcoholic drinks can help you taper off.

Source GGZ